Seated Barbell Military Press Images

Seated Barbell Military Press Guide

Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.

Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.

Lower the bar down to the collarbone slowly as you inhale.

Lift the bar back up to the starting position as you exhale.

Repeat for the recommended amount of repetitions.

Variations:

This exercise can also be performed standing but those with lower back problems are better off performing this seated variety.

The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Oct 25, 2012 2:40 PM:
Highly recommended by many as it hits both the anterior and lateral delts affectivly.
Highly recommended by many as it hits both the anterior and lateral delts affectivly.-See Less

Jun 30, 2012 11:09 AM:
gives a hell of a pump. but don't go with too much weight until you have proper stabilization...
gives a hell of a pump. but don't go with too much weight until you have proper stabilization...-See Less

May 17, 2012 5:21 PM:
Best shoulders mass gainer. Perform it seated inside a squat rack and move the barbell BACK slightly as it goes over the head. This will incorporate the rear delts and stabilizers too. Use a spotter to do four forced reps at the end of last two sets.
Best shoulders mass gainer. Perform it seated inside a squat rack and move the barbell BACK slightly as it goes over the head. This will incorporate the rear delts and stabilizers too. Use a spotter to do four forced reps at the end of last two sets.-See Less

Nov 16, 2011 10:57 AM:
Alternate on shoulder days between barbell and dumbbells shoulder presses for a fuller feeling on your shoulders.
Alternate on shoulder days between barbell and dumbbells shoulder presses for a fuller feeling on your shoulders.-See Less

Mar 16, 2011 1:32 PM:
Works the shoulder and arms very well. I do not recommend trying to go behind the head. Doing so over extends your rotator cuff and WILL lead to injury with heavy weights! REMEMBER FORM IS EVERYTHING!
Works the shoulder and arms very well. I do not recommend trying to go behind the head. Doing so over extends your rotator cuff and WILL lead to injury with heavy weights! REMEMBER FORM IS EVERYTHING!-See Less